Finger endurance is crucial in rock climbing because there are times where you have to support all of your weight in your fingers. If you lose your grip, you are not only in danger of falling, but of taking someone else with you if you are tethered together. Several exercises will build your finger strength and endurance for safer more effective climbing. Consult your physician before starting an exercise program.
Finger Pullups
Step 1
Mount a rock climbing training board or wood training grips on the wall per the manufacturer’s instructions. Make sure the wall can support your weight and that the devices are mounted overhead at arm’s length. Mount the devices with a drill to ensure a secure fit.
Step 2
Grab onto the training device with your fingertips. This action will mimic grabbing onto a crack in the rock face.
Step 3
Lift your feet off the ground and pull yourself up as high as you can. Hold the position for as long as possible and release your feet back to the floor.
Step 4
Shake your hands and rest for 30 seconds. Repeat four more times.
Finger Hangs
Step 1
Grab onto the training board or training grips with your fingers. Grab them the same way you would if you were climbing a rock face.
Step 2
Lift your feet off the floor and hang from your fingertips as long as possible. Release your feet back to the floor.
Step 3
Shake your hands and rest for 30 seconds. Repeat four more times.
Step 4
Release one arm for 20 seconds then switch to the other arm for more intensity.
Full Grip Hang
Step 1
Grab onto a chinup bar with your palms facing away from you. Your hands should fully encircle the bar.
Step 2
Lift your feet and hang as long as possible. Keep your fist closed. If your thumbs come off the bar or your hands open, it means your grip is fatiguing.
Step 3
Release your feet to the floor, shake your hands out and rest for 30 seconds. Repeat four more times.
Step 4
Release one arm for 20 seconds then switch to the other arm for more intensity.
Things You'll Need
- Drill
- Rock climbing training board
- Wood rock climbing training grips
- Chinup bar
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